Focus T25: Beta Core Cardio

I have made it through Alpha!! Therefore, it is time for day: 36: Focus T25: Beta CORE CARDIO!

Rather than following the schedule, I am doing my own hybrid of Body Beast and Focus T25 (starting today).

  • Length: 25 minutes - unless you count the Shakeology commercial and Shaun T fancy intro at the beginning and cool down at the end and it is really about 30 minutes.

  • Equipment needed: ‘Nada’

The music changes from Alpha - it’s about to get iiiiiiiiiiiintense (or weirdly 60s/70s style). Tonia is, again, the modifier so follow her for the less intense moves.


  • Split lunge agility

  • Low switch kick

  • Double switch kick

  • High switch kick

‘This is beta so I’m goin’ a little bit harder on you and I want you to focus just a little harder’.

  • Static uppercut

  • Jack uppercut

22:00 minute marker

  • Hop fwd + back

  • Hop side + side

  • Alternating speed knee slow

'What did you focus on in Alpha? Whenever that knee comes about the waist what do you do? You tighten the core’.

  • Alternating speed knee fast

19:55 minute mark

  • Twisting “X” lunge

  • Twist “X” deep lunge

  • “X” lunge touch shin

  • “X” lunge + touch floor

Well these suck.

18:00 minute marker

  • Demi squat walk

  • Deep squat walk

  • Squat walk + touch floor

  • Air plank jump

15:48 minute marker - working the core

  • “T” twist front pulse - apparently Susan was a ballet dancer (the girl in red spandex) which explains her form.

Honestly - around this point - I had to take a few breather breaks.

  • “T” twist lunge pulse (L)

  • “T” twist lunge pulse (R)

This is feeling like leg day to me. Love this quote:

'I’m lookin’ at you. You stay there. I know it burns and it’s about to get a little bit tougher. But this I where the focus comes in. I love what I do and I love to inspire you and I love when you feel pain because I know you’re gonna look in the mirror tomorrow and you’re gonna feel absolutely amazing.’

  • Rotating “T” twist

This is a weird one and I think I tore up the carpet in my workout room a little bit. Hardwood might be beneficial for this twisting move.

13:46 minute marker: Burnout 1

  • Alternating speed knee fast

  • “X” lunge + touch floor

'If you’re like - Shaun I’m tired - well guess what? It’s only 25 minutes and that’s why I call it a burnout’.

  • Air plank jump

  • Rotating “T” Twist

11:56 minute marker

  • High jump in place - hey hey! This reminded me of an INSANITY move. The hubby is pretty impressed with the hair movement he captured in this photo.

  • Control hop side + side

  • Double hop rotation

'If your inner thighs aren’t burnin’ during this abductor movement then there’s a problem goin’ on, okay?’

  • Single hop rotation

9:51 minute marker

  • Hammer kick (L)

  • Speed kick (L) - I love that he warns you with an 'I’m about to show you what cardio’s all about’.

  • Hammer kick (R)

  • Speed kick (R)

  • Shuffle feet - I LOVE when he bends down to camera level (on the feet) to tell you what to do. 'Try to keep up with my hands’.

  • Shuffle + hop up + back - 'up back go’ … ’ UP. BACK’.

  • Shuffle + squat

  • Shuffle + burpee - WHAT? 'BURPEE!’

I took a few breaths. I am not ashamed. Sweat was in my eyes.

6:00 minute marker

  • Plank tap feet out + in

  • Plank tap arms out + in - Scott is sweating up a storm.

  • Plank diagonal tap

  • Plank diagonal lift

3:50 minute marker: Burnout 2

  • Single hop rotation

  • Speed kick (L)

  • Speed kick (R)

  • Shuffle + burpee - Shaun shuffles backwards to Tonia and it is hilarious. Dude is a monster. :) I am sweating tears.

  • Plank diagonal lift

Then, Shaun does a little pep talk into the camera….

1:49 minute marker

  • Floor sprints

  • Running spider lunge - Oh. My. Gosh. Is it over yet?

1:00 minute marker

  • Body sprint

'There’s a difference between a sprint and a body sprint. In a body sprint I’m askin’ you to move the arms and the legs forward and back’.

  • Full body run